Sunday, October 16, 2011

Nov Meet Training - Day 2

Note -- on Day 1 I didn't account for the bar only weighing 33 pounds. I'll keep track of that from now on. Would be nice to just lift in kilos, but pounds are all I have access to right now. Can only make 5 pound jumps as well -- I'm considering buying my own fractional plates.

Today's focus was on the clean.

Rack delivery 5x5
Tall muscle clean 3x5
Mid-hang muscle clean 5x3

I chose these skills to work because I know that the bar often crashes down onto my shoulders, and from reading the Greg Everett book, now I know that is a sign of bad technique. While practicing, I think I figured something out. I think I have been releasing my grip on the bar too soon in the process. Everett says to release when the forearms reach vertical. I think in the past I've just been letting go of the bar to fling my arms around as fast as possible and then "catching" the bar on my shoulders as it crashed. Not exactly a "delivery" of the bar to the rack position. I'm going to practice rack delivery type of drills weekly, I think it will really help with keeping everything tight and smooth in my 3rd pull.

Hang clean
53x3, 73x2, 88x2, 83x2


I was supposed to do 5 singles, but I decided to just keep going until I felt I was at a natural stopping point. I've power cleaned 135, so hopefully next time I max, I can get there.

Back squat (high bar)
5x5 @ 123

4 rounds (for reps not time)
20 GHD situps

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